Goal for Team Nutrition!

This week I have a guest blogger: Maggie Michalczyk. Maggie is my summer intern. She will be a junior in the dietetics program at Michigan State University this fall. I hope you enjoy her post!

Be Extraordinary,

RDKate


     On the heals of my European study abroad trip, I’ve found myself getting into the spirit of the European World Cup and cheering on the countries that I have recently visited.  Along with fans from all around the world, I watch as the drama of which country will advance to the next round unfolds with impeccable defense and game changing goal kicks - not to mention the dedication of the fans as shown on their flag-painted faces! However, what we really should be marveling at is the extreme endurance and aerobic workload these athletes have to maintain in order to compete in this fast paced sport.
     Studies have shown that proper nutrition before, during and after this type of vigorous exercise improves performance, prolongs endurance, and speeds muscle recovery.  While energy requirements vary depending on field position, most players running for the better part of 90 minutes can accumulate up to six miles run up and down the field. Short intense bursts of activity mixed with prolonged periods of moderate intensity taxes the muscles, which can nearly deplete all glycogen (the body’s first source of stored energy). Add that to the fact that almost 50% of goals are scored in the last 20 minutes of World Cup games and it is clear to see proper nutrition that is tailored to the body’s energy needs during endurance exercise is important for not only these “football” stars, but for soccer players of all levels.
    To maintain high levels of performance with speed and agility, these athletes need a diet rich in carbohydrates (carbs) and the right amount of protein to maintain strength, along with ample hydration both pre- and post-game. Before players take the field, they need to eat approximately 30-50 grams of carbs and ten grams of protein (turkey sandwich anyone?).  Carbs are a soccer player’s best friend no matter what level they are playing at. Having enough means that the body can preserve protein for muscle growth versus emergency energy. Protein, although not the energy superstar of the body, compliments the function of carbs, optimizing its storage in the form of glycogen.
    Dehydration is serious enough to sideline any athlete and even more so with soccer players running for long periods of time. The key to maintaining proper hydration throughout the game is to consume fluids throughout the day, and a post-game carb-electrolyte drink to regain lost sodium and muscle glycogen. For those goalkeepers out there sporting gloves and a long sleeved jersey, their need to stay hydrated is especially important. All players need at least 8-16 ounces of sports drink before the match, as much as possible during (can alternate between water and sports drink if it is not an extremely hot, humid day) and 16-24 ounces post-game.
    This triple threat of nutrients needs to be maintained throughout training and practice in order for the body to maintain the energy it needs for high intensity performance when game time comes around. Fueling the body properly starting from the early stages of game playing will ensure great performance results for these professional athletes but also for players at high school and collegiate levels. Pre- and post-game meals are important. Whether it’s breakfast, lunch or dinner, some ideas that stay clear of a yellow card in nutrition include:

·         Baked potatoes or sweet potatoes with lean meat and veggies

·          Turkey and hummus tortilla wrap or pita sandwich with hummus and fruit

·         Pasta bowl w/ cheese and assorted veggies

·         Quinoa or brown rice salad w/ chickpeas and veggies

·         Cereal w/ low fat milk and a banana

·         Oatmeal w/ peanut butter and a banana (my personal favorite)

·         Egg and cheese bagel or English muffin

   It may be a player’s fancy foot works that gets them in the game but it’s the quality of what they eat before and after that keeps them there. So while no one can say when Cristiano Ronaldo will score the game winning shot, what is for sure is that if it comes in the second half, he definitely fueled the right way!

Sources:

http://successinsoccer.com/subscriber-benefits/nutrition-for-soccer
http://www.fasasoccer.org/files/Documents/Nutrition-Hydration.pdf
http://www.chicagofirejuniors.com/documents/NutritionalGuidlines.pdf

3 Tips for Home-Run Nutrition from the Clubhouse to the Field

Nutrition and hydration demands of baseball and softball players are quite unique. Like many sports, position being played matters. However, many other variables specific to baseball/softball can affect performance nutrition requirements. Here are 3 nutrition tips to assure you don't strike out at the plate.

1. Hydration starts before you step on the field.
In this game, hydration status can be affected by temperature, humidity, travel, game delays, and actual amount of time spent playing. Start hydrating as soon as your feet hit the floor in the morning - put a glass of water next to your bed if that helps. At meals, include foods high in water content (think fruit!). During games, water may not be enough. Innings can last for many minutes, resulting in increased sweating while standing in the open sun. Add some flavored electrolytes (try Nuun tablets) to your water if you sweat enough to have salt crystals on your skin or leave a yellow ring around the neck of your jersey. This is especially important if you are prone to muscle cramping.

2. Assess those dug-out snacks.
While it is important to have snacks available in the dug-out for replenishing energy, take a close look at what you currently choose. While sunflower seeds are a popular dug-out pasttime, they contain little carb, which is important fast energy for your muscles and brain. This means better focus and reaction time out on the field. Add some dried fruit to those sunflower seeds to get the necessary carb you need. Also, while salty snacks such as potato chips or Cheetos may replenish sodium lost in sweat, they are high in fat and low in nutrients. Fat sits heavy in your stomach and prevents fuel from quickly reaching muscles; this can make you sluggish out on the field. Some great dug-out snacks include peanut butter crackers, granola bars, energy bars (NOT ultra high protein bars), bananas, any other kind of trail mix combination, water, and Gatorade. Be careful choosing trail mix or granola bars with chocolate, which can melt and be messy in the heat.

3. You're not done when the game ends.
After your body plays nine innings, muscles are more than ready for a good post-game meal. Even with snacking during games, refueling within an hour after the game finishes should be your number one concern. As soon as possible, eat an actual meal, consisting of 1/4 plate of each: carbs, protein, fruit, and veggies. If you can get home within an hour, smoothies are a great option, as they both replenish fuel and hydrate. Make sure your smoothies include milk or juice + fruit + spinach (you won't taste it) + tofu or protein powder (EAS is a good protein powder brand). Additional add-ins might be include ground flaxseed, nut butter, honey or agave nectar.

Be Extraordinary,

RDKate

Nothin' but Net with Good Nutrition

As the weather turns colder and the snow starts to fall, you can smell it in the air: basketball season.

Basketball is a unique sport in that most of a player's success depends on his/her skill set instead of cardiovascular endurance. While being in shape is of course a must, no matter how many gut busters a player can do, not being able to sink a shot is the real game-changer. But lest you think nutrition has no affect on skill, think again...

It's about focus
Any of you who play basketball know that without 150% focus, accuracy drops quickly. The ability of the brain to focus depends on whether it has energy. The brain can only - and I repeat, only - run on carbohydrate energy sources. Without adequate carbohydrate intake throughout the day, focus and decision-making is negatively affected - and rather quickly. To make sure your head is in the game, grab a pre-workout snack 45-60 minutes before practice. Try a bagel and peanut butter, a banana with one small handful of nuts, or a PBJ (half if you can't stomach a whole). This snack should be heavy on the carb with no more than 10 gm of protein. You don't want your snack coming back to visit in the middle of your 15th lay-up. If your stomach is super sensitive, sports drink is better than nothing. Don't skip the pre-workout snack.

It's about repeat accuracy
Basketball games are not short events, and the environment is often less than ideal - hot, humid, and stuffy. I'm not sure I've ever set foot on a "well-ventilated" basketball court. Accuracy and intensity needs to last the entire game - not just the first half. But extended playing time combined with hot and humid conditions is a set-up for another nutritional foe: dehydration. Dehydration as little as 2% has a profound effect on your performance. Thirsty? You're already 1% dehydrated. You should be sipping throughout the day. Check your hydration status by monitoring pee color (for real) - it should be straw-colored - and staying ahead of your sensations of thirst. Basketball players can sweat an impressive amount (think liters), so it's also important to drink during practice. Gulp (no sipping this time) at every water break you get. If practice is intense or will last more than an hour, switch to a sports drink instead for additional energy and electrolyte replacement. Aim to drink at least one regular sized sports drink bottle (about 20 oz.) per hour - at LEAST. Are you a heavy sweater? Basketball players are especially prone to electrolyte imbalances and muscle cramping. If you find that you are having muscle cramping during or hours after practice, switch to a higher electrolyte sports drink (such as Gatorade Endurance) or add one serving (normally half of a tab) of an electrolyte supplement to a regular sports drink. The third way to monitor hydration status is to use body weight to your advantage. Weigh yourself before and after practice - preferably in as few articles of clothing as possible. Drink 24 oz. (3 cups) of fluid for every pound lost during practice...which hopefully isn't many.

It's about every day, not just today.
Have a great day at practice or phenomenal game? Awesome! But make sure you can bring the heat next time by focusing on post-workout/game nutrition. You need to eat both carb and protein for proper refueling and recovery of muscles. You should eat a snack within the first 30 minutes after ending. Try to make it a fluid, such as low-fat chocolate milk or sports drink that has added protein. If that's not feasible - that's okay - use real food instead - PBJ (make it a whole one this time), yogurt with fruit or fruit & nut trail mix (heavy on the fruit) all work great. Stay away from "protein shakes" as they usually have far too much protein and not enough carb. Remember: your muscles can't use the protein if the carbohydrate isn't there to open the door.

Have a great season!

Be Extraordinary,

RDKate

Football: Fueling for the Playoffs

Happy November!

One of my favorite fall sports has got to be football. Whether it’s high school, college, or professional-level, I just can’t say no to the smell of burgers at the tailgate, the sounds of crunching pads, and seeing amazing plays in person like The Little Giants in 2010’s infamous MSU-Notre Dame game (sorry - had to throw in my alma mater there - click on the link to watch).

This time of year, most high school and collegiate players are looking toward regional and state or conference and bowl games. It’s not too late to use performance nutrition to play your best during these important games. Here are some tips to help you arrive at these last practices and games ready to finish the season strong:

1.       Drink up! No matter what your position, you’ll be more focused and energized if you are properly hydrated. Try carrying your own water-filled sports bottle during day, then fill with your preferred flavor of sports drink during practice so you know you will actually drink it. Take at least a couple gulps of fluid on each break or whenever it is offered by your staff. Weigh yourself before and after practice and drink 20 ounces of fluid for every pound of weight lost during practice (and with all those pads on – total weight loss through sweat can be high!). Your goal should be straw-colored urine THROUGHOUT the day.

2.       Eat at regular intervals. Many football players go to class all day and don’t practice until the afternoon or evening. Don’t arrive to practice with hungry muscles. Try to eat every 3-4 hours. Your plate should be 1/3 filled with sources of carb such as bread, pasta, rice, or potatoes; 1/3 filled with sources of carbs such as veggies and fruits; and 1/3 filled with lean proteins such as poultry, lean beef, tuna, soy, fish, eggs, nuts, and protein. Be sure to eat a snack consisting of carb and protein prior to practice (try a bagel with peanut butter, yogurt with a banana, or handful of pretzels and a cheese stick) and eat within 30 minutes of finishing practice: try an energy bar, banana, or tortilla chips with a sports drink.

3.       During games, along with following pre- and post-workout guidelines before and after games, be sure to refuel at halftime – even if it’s just a sports drink. If you can take in food, stick to foods you tolerate – good ones often include crackers, pretzels, bananas, or raisins.

Think a supplement will give you the extra edge? Think again! Most supplements have shown no performance edge in clinical studies and some may actually cause harm due to dangerous ingredients not always indicated on the label. Before you reach for a pill or a powder, make sure you are following the guidelines above.

Be Extraordinary,

RDKate